SOUTH BEACH DIET SALMON RECIPE RECIPES

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GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I) RECIPE ...



Grilled Salmon With Rosemary (South Beach Phase I) Recipe ... image

A delicious, Phase-1-Friendly dinner for fellow South Beachers! From page 204 of "The South Beach Diet" guidebook.

Total Time 22 minutes

Prep Time 15 minutes

Cook Time 7 minutes

Yield 4 pieces, 4 serving(s)

Number Of Ingredients 9

1 lb salmon
2 teaspoons extra-virgin olive oil
2 teaspoons fresh lemon juice
1/4 teaspoon salt
1 pinch fresh ground black pepper
2 garlic cloves, minced
2 teaspoons fresh rosemary leaves, chopped or 1 teaspoon dried, crushed rosemary
rosemary sprig, fresh (optional)
capers (optional)

Steps:

  • Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
  • To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
  • To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
  • To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

Nutrition Facts : Calories 167, FatContent 7.3, SaturatedFatContent 1.2, CholesterolContent 52.1, SodiumContent 230.7, CarbohydrateContent 0.7, FiberContent 0.1, SugarContent 0.1, ProteinContent 23.4

SOUTH BEACH FRIENDLY SALMON PATTIES RECIPE - FOOD.COM



South Beach Friendly Salmon Patties Recipe - Food.com image

I grew up eating salmon patties with corn meal, flour and egg as a binder. When I started the South Beach Diet I needed a cheap high protein meal without the cornmeal and flour.

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 5 patties, 5 serving(s)

Number Of Ingredients 11

15 ounces canned salmon
1 egg
1/4 cup diced onion
1/4 cup diced celery
1/4 cup diced red bell pepper
1 finely diced garlic clove
1/2 teaspoon salt
1/2 teaspoon cajun seasoning
1/2 teaspoon pepper
3/4 teaspoon garlic powder
1 tablespoon extra virgin olive oil

Steps:

  • In a large bowl, crumble the canned salmon and if you prefer remove the skin and bones.
  • Add the vegetables and mix well.
  • Add the spices to the mixture and mix again.
  • Heat olive oil in a skillet over a med high heat.
  • Finally, add egg to mixture and mix well until the whole mixture is moist and sticks together when pressed.
  • form the mixture into 3" patties about 1/2" thick.
  • Place patties in heated skillet and cook until a brown crust forms, then flip and cook until the other side is brown (3-5 minutes per side).
  • Makes 5 - 6 patties.

Nutrition Facts : Calories 163.1, FatContent 7.8, SaturatedFatContent 1.4, CholesterolContent 112, SodiumContent 590.7, CarbohydrateContent 2.1, FiberContent 1.1, SugarContent 0.9, ProteinContent 21.2

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